Today
Today's session
Daily checklist
0/7Quick weight log
4-day Upper / Lower — back-protected
Two upper days, two lower days. Every hinge and squat pattern here keeps load off your spine. Tap a day to open it, log your working weight, and check off sets — it all saves automatically and resets fresh each Monday.
Days are flexible — shift them to fit your week, just keep one rest day between the two lower sessions.
How to progress
- ›Double progression. Hit the top of the rep range on every set → add a little weight next time. Otherwise, chase reps.
- ›Leave 1–3 reps in reserve. On a cut you recover slower — don't grind compounds to failure.
- ›Deload week 6. Cut sets ~40% for one week if joints/energy feel beat up.
Protecting the lower back
- ›Brace every rep — ribs down, gentle core tension before you move.
- ›Hinge from the hips, not the spine. Back extensions & pull-throughs stay neutral — no rounding at the bottom.
- ›Anti-movement core (Pallof, planks, dead bugs) builds a back that resists load instead of bending under it.
- ›Sharp or radiating pain ≠ soreness. Stop the set and get it looked at.
Conditioning — steps first, no sauna
Your gym has no sauna — good, sweating out water doesn't burn fat and it comes right back. Walking is your biggest, most back-friendly lever.
- ›Daily steps — start 8,000/day, build to 12,000. The engine of the whole cut.
- ›Incline walks ×2–3 — 20–30 min, 10–12% incline @ 3.0 mph.
- ›LISS ×1 (optional) — 30–40 min easy bike on a rest day.
- ›Intervals ×1 (optional) — only if recovering well: 10 min bike, 30s hard / 90s easy.
Calories, macros & your eating window
Tune these to you — everything recalculates instantly and reshapes the meal plan around your fasting window.
Your eating window, fed 13:00–21:00
Same daily totals as above — timing rebuilt around your fast. Three feedings inside the window, scaled to your numbers.
Fasting rules
- ✓Fine during the fast: water, black coffee, plain tea, creatine (0 cal), psyllium stirred in water if hunger or digestion needs it.
- ✕Breaks the fast: anything with calories — cream, sugar, juice, BCAAs with carbs/calories, food of any kind.
- ⚖️Weigh fasted, first thing in the morning — before water/coffee — for the most consistent read.
- 🏋️Training fasted in the morning is fine at this stage. If lifting hard early, either shift the window to open at noon, or just have your whey right at window-open — muscle isn't lost over a few fasted hours when daily protein is met.
Supplements, timed for your fast
PVL Creatine Monohydrate
5 g every day, fast or fed — it's 0 calories and won't break the fast. Timing doesn't matter, consistency does.
NOW Psyllium Husk
A big glass of water with psyllium ~15 min before break-fast (and/or before dinner) expands and takes the edge off hunger, steadies blood sugar. In water only, it won't meaningfully break the fast if taken right at window-open.
Webber Naturals Vitamin D3
Fat-soluble, so take it with your break-fast meal since that's your first food with dietary fat. One softgel, done.
CanPrev Magnesium Bis-Glycinate
Take it in the evening, after dinner and inside the window, to support deeper sleep and recovery — the gentle bis-glycinate form won't upset digestion.
Revolution High Whey
Use it inside the window — right at window-open if you trained fasted that morning, or as your mid-afternoon feeding around training. 1–2 scoops/day to close the gap to your protein target.
Why protein this high?
Around 1 g / lb of goal weight, spread over your 3 feedings. Whey covers the gaps.
Weigh weekly, not daily
Judge progress on the weekly average in Progress. Down ~1 lb/wk on average = on track.
When the scale stalls
Two weeks flat, adherence solid? Trim ~150 cal or add 1–2k steps — not both.
Your trend to 185
Add your morning weight whenever you weigh in. Everything is stored on this device only.